Tuesday, October 2, 2012

What is a good food to eat before bed?

Good nighttime nutrition is important to help your body rebuild damaged muscle tissue. Eating the right foods before you go to sleep will give your body the nutrients it needs to recover from intense workouts and help get you in better shape. Eating the wrong foods will lead to an increase your body fat temperature percentage.

Nighttime Energy Needs

Some people shy away from eating too close to bedtime because they wrongly think that it will cause unwanted weight gain. You shouldn't be concerned with eating at night, but you should be concerned with eating bad and excessive calories at night. Though your energy needs decrease when you go to sleep, they don't go down to zero.
Your body rebuilds damaged muscle tissue while you're asleep and needs the proper nutrients to accomplish this. In addition to the recovery process, you need to eat before going to sleep because for the next 6-8 hours, you'll be in a fasting state. There's no other time during the day that you go without eating anything for so long. Depriving your body of calories before you go to sleep will put you in a catabolic state which could cost you some gains at the gym.
Slow Digesting Foods
The best options for nighttime meals and snacks are foods that digest slowly. Slow digestion will allow the calories you ate to be released throughout the night rather than all at once. Good examples of slowly digested foods include complex carbs (100% whole wheat products, brown rice, beans, vegetables, legumes), lean proteins (chicken breast, eggs, low-fat dairy products - milk, cottage cheese, tuna, protein shakes that contain casein) and unsaturated fats (seafood, olive & canola oils, peanut butter, nuts).
Fast Digesting Foods
Foods that you should stay away from at night are those that are digested very quickly. Calories that move through your system fast will give your body a huge influx of energy in a short amount of time. Since it doesn't need all of that energy right away, it will store quite a bit of it as fat.
Foods that are digested quickly are ones that are high in refined carbs and sugars. Because of their structure, these foods will be digested quickly and if not burned up right away, will be stored as fat. Examples include white bread, fruit juices, sodas, baked goods - cookies, doughnuts, muffins, pies and candy.
Body Fat/Unwanted Weight Gain
Those who argue against eating close to bedtime claim that most calories taken in at night will lead to unwanted weight gain in the form of body fat. Remember that unwanted weight gain happens because of eating too much throughout day. Weight balance is controlled by the relationship between how many calories you burn and how many calories you eat. It has little to do with when you eat your calories.
If you are trying to lose weight, you need to figure out how many calories you burn each day by using the calorie calculator. Next, start counting your calories ensuring that you are eating less calories than you burn (by about 500 calories per day) and you'll lose weight. Try and evenly space out your calories so that you're eating small meals and snacks every 2-4 hours.
The End
Eating the right foods before you go to sleep can help your body recover from muscle damage faster. Eating at night by itself won't lead to unwanted weight gain. Weight gainhappens because of a calorie surplus throughout the day, not just at night.

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